Where to start proper weight loss: Complete guide

If you are not the first time trying to lose weight, try many diets, have tried sports or may have bought special simulators and supplements, not reaching the desired result, you should read this article. Here we will figure out how to lose weight properly to remove excess fat and get your figure dreams.

We will not look for new approaches (gluten-free, fat-free, carbohydrate-free, consisting of just cookies), which, supposedly able to solve all your problems. We will tell you what the right approach to losing weight and losing weight is return to the starting form.

You are familiar with mono diets such as buckwheat, interval fasting, you have read more than once about the best exercises for weight loss, even received some kind of result in the form of a decrease indicator on the scales. You watched the improvement with excitement and progress.

But then everything stops. Losing weight seems to “turn off”, but you are trying to “turn” it back on. You do even more – cut even more calories, do more cardio exercise, eat even less carbohydrates … and then even less – and still nothing happens.

You rebel, resist, and finally surrender confident that nothing will help you. And then you come back to this again with the desire to change something and are looking for another solution to the problem.

Everything bothers, becomes outdated and disappoints. So what could be Now is the time to change the approach to weight loss?

Let’s clarify one thing: “dieting” sucks. I AM I’m not saying that diets do not help (because it’s not), just the very idea of ​​this is not so cool.

We are all on a particular diet, whether we like it or no. So let’s not concentrate on the meaningless words, and begin to solve the problems that really have value.

• Do not chase fast results
• Weight Loss: No Cheating
• So after all exercises or a diet?
• New action plan, new version of you
• The benefits of strength training
• Is it all because of carbohydrates?
• How often you eat doesn’t matter (unless you eat too much)
• Fat is part of the scheme.
• Practice at work (no kidding)
• Meals are a key element in weight loss.
• A little freedom won’t hurt

Do not chase fast results

I don’t care who you are; that’s all that really matters. When you change your diet or way of training, you do it with the goal look better, feel better and improve your condition health.

So what separates you from the “today’s,” longing for change, from you “tomorrow”, already in the process of these changes?

It may not be so obvious, but all you are missing is this is patience. Proper weight loss is not some kind of magic or magic.

You have not gained this extra weight in one evening, and it certainly will not disappear in one evening. Everything is much worse: the process of losing weight is significantly slower than the weight gain process.

You will achieve a more sustainable result if you abandon constant cuts in food in your diet and large cardio loads, thereby avoiding common mistakes and myths in this “equation” of weight loss. Do it right instead of feed yourself promises without a hint of at least some progress, and then you will not find yourself returning to the place from which started.

Weight Loss: No Cheating

The most common question is not “How to lose weight? “or” What do I need to do to lose weight? “, and” What is this Will the attempt be different from the previous ones? ”

This question arises because you are obviously confident in failure. diet. Many of the tips that diets abound in or Fitness instructions are overrated and too inaccurate. You take a piece from one diet, some recommendation from another, and create some diet “Frankenstein”, which you yourself then follow. This nonsense does not work.

The moment comes when you begin to come up with excuses when faced with some kind of obstacle: bad heredity, vibrant work schedules, Saturday menu from sandwiches, chips and beer and so on on the list. What do we get in reality? All these excuses are utter nonsense.

Here’s what you won’t hear anywhere: your body is made to burn fat even in difficult places like chest, sides and hips.

The real problem is that you were constantly fed misinformation about where to start losing weight and what your needs body to look great. And radical action is the last thing he needs. He needs something more stable and rational.

Your body is the most perfect mechanism created by nature. It burns calories to perform the most basic functions: stand, think, sleep and exercise.

This daily maintenance of such features is called core. metabolism (or basal metabolism, BM). Everyone has your basal metabolism, but the larger you are, the faster it is works. Consider this: the more weight you have, the better your metabolism.

At first glance, this statement is meaningless. After all vice versa: thin people have a better metabolism, right? In fact, not really. Let’s look at it from a different angle.

Let’s say you have two cars: Audi and Hammer. Which one do you need more fuel? Of course, Hammer, because he is much larger, and hence it requires more too. Your body is no different from cars. Everything your body does, from heartbeats to moving you from point A to point B requires energy.

Therefore, the larger you are, the more energy is required the body to function, and the more calories you burn. Your body wants to be like Audi, and you just have to be ready to get a new model. So how do you become “more compact”? Surprisingly, small changes lead to huge changes. And over time, those small changes that come together will lead you to a slim, fit body.

Think of it as an updated look at your transformation: metabolism does not bother you, and your body is not programmed to to always look a certain way. You can take under control this ability to lose weight. Minor adjustments diet, exercise, and other habits will lead to astounding change and transform your body.

If you stop being stubborn and change your approach to losing weight, which is based on a few simple principles, then you are literally put your body in a healthier mode – it will burn more calories will gain more muscle mass, and you will look incredibly amazing.

So after all exercises or a diet?

Remember the first step to losing weight and the most important rule the success of any weight loss plan: the wrong diet impossible to compensate for any training. But also great a diet is useless without a good set of exercises.

Your body requires activity no matter where you are: in the gym or outside. Studies show that ten percent increase in the time you spend without movement leads to an increase in the volume of your waist by 3.1 centimeters. Moreover, British scientists have found that in people who often rise from their workplace, waist 5 cm less, than people who get up very rarely.

Exercise and diet really work, so no the need to come up with some mathematical formulas, determining what and in what percentage will result. Statements that one is preferable another, have little to do with reality. Changes begin with the realization that excessive activity in the lesson sports and nutrition will not help solve the problem. That’s why fighting weight can go awry.

In the 1980s, fats were declared the root of all evil, and cardio training was recognized as the best in the fight against excess weight. So a craze for low fat foods and obsession began slow runs.

Fast forward 30 years, and now we see that low-fat, sugar-rich food didn’t lead to anything, well, just made us a little thinner. And all these long, slow runs led to the same long and slow weight loss. No it’s does not indicate that cardio is bad, quite the opposite. But the use of such exercises for weight loss should be more reasonable.

It was found that the average number of calories that expended during exercise, decreased by 100 calories over the past 20 years, even though people began to spend more time in the gyms.

And it is not at all surprising that the prevailing “best” approach to weight loss led to a sharp increase in the overall level of obesity for all time. But most importantly, this approach makes you even more upset than ever.

You may have heard all this before. But before you click “dislike” this article, keep in mind that this time you have dealing with a more realistic approach to your body.

New action plan, new version of you

You cannot buy a beautiful body in a store. If it were that simple then all people would look exactly the way they want to look. TO Unfortunately, we all tried to lose weight on the principle of “I-will-do-all-that-need”, but this attitude does not lead not only a waste of money, but also reduces all of our aspiration.

Studies show that about 70% of people surveyed do not believes that exercise and diet can help them lose weight. Scientists suggest obesity will decline only by 2050.

The benefits of strength training

It may sound absurd, but you don’t need to exercise to lose weight. From extra pounds you can get rid of just adjusting your diet in this way that you will burn more calories than you consume. Here is what lies the importance of a good diet.

However, if you avoid exercise, then you are not gain enough muscle mass, that is, get rid of beer tummy and acquire a flat, beautiful press will be very difficult. Yes, it’s possible to lose weight without training, but you won’t build muscle, and your metabolism will not be fast enough, and this means that you have to eat even less to achieve the same results.

But you can do smarter: the right physical exercises will help turn on metabolism, thanks to which it will go away even more fat, bringing you closer to the cherished six cubes. So In this way, you start the metabolism engine in your body.

If you also add endurance training to everything, then this speed up the process of losing weight, turning your muscles into a furnace for fat burning.

Moreover, it is good for bone health and your cardiovascular system, and also optimizes glucose levels, because of what your body is better absorbing carbohydrates.

In addition to the abdominal muscles, you are also working on the rest. a body that allows you to eat more. If outwardly nothing changed, but your weight decreased by a kilogram, it means that you do not have enough strength exercises in training or in your diet is not enough food.

Both of these are key to losing fat and building muscle, not just weight loss. This is a guarantee that you will have a really beautiful body, not just satisfactory figure on the scales. During training on stamina burned calories, and also accelerates metabolism.

Strength training is designed to provide fast result with the least time consuming. You are not only less likely go to the gym (you will be surprised when you find out which you can achieve results by doing 3-4 times a week) but also the sessions themselves last less time.

This is all because slimming is much more important. training intensity, not its duration. So you can spend a lot of time in the hall and still see your bulging tummy. Studies have shown that 8-12 minutes of intense workouts can burn as many calories as it burns 25-30 Minute workout at a moderate pace.

Does this mean that you only need these 12-minute workouts to do press? Sorry, but no. But not be surprised when you spend less time on cardiovascular machines, sip dumbbells a bit and generally spend less time in the gym and suddenly you don’t recognize your own body.

Is it all because of carbohydrates?

In one word, no. Your stomach appears due to the presence of body unused calories. If you overeat, then your the body stores fat, and no matter what food is the source these calories. Weight control is the overall balance. calories than in any particular food.

Yes, low carb diets are effective for a serious reduction percent of body fat, but they are more suitable for athletes, who need a temporary effect. And we are talking about how to lose weight, always be in good shape without hunger and daily training sessions.

However, some people find it easier to control. weight if they reduce their use or avoid it altogether high-carb foods to which they feel weak. AND some people have difficulty digesting crops and gluten, which makes the process of losing weight even more difficult. But if you are in able to control what you consume and do not have problems with the assimilation of any products, then enjoy carbohydrates. The best way to prevent overeating is to getting carbohydrates from raw fruits and vegetables, leaving a small serving for dessert.

How often you eat doesn’t matter (unless you eat too much)

Your dishes are similar to the music bands that you prefer: these are your personal preferences and do not let anyone taunt them. Some people like light vegetable snacks, others prefer, though not frequent, but more detailed meals

But there is one catch: when people get fewer calories habitual, they prefer to eat two or three times, but a lot than four to six times, but in small portions throughout the day. Frequent meals are more beneficial for metabolism, aren’t they? That’s all just a myth recently debunked by science.

Canadian researchers proved this in 2010 when they compared people who eat three times a day with people who eat 6 times a day with approximately the same diet, and found no difference in how they lose weight.

Fat is part of the scheme.

There is no need to avoid any particular species fats, of course, in addition to hydrogenated vegetable oils, which contain a harmful type of trans fat. Recent studies showed that saturated fats have a positive effect on health and not associated with cardiovascular disease.

In fact, your diet does not even include the required amount fat (marketers did a really impressive job scoring us head with the imaginary useful qualities of “low-fat” products that in essence means increased salt and sugar content in product to compensate for the loss of taste).

Omega-3 fatty acids, which abundant fish such as salmon or sardines. Besides, most fats you should get from whole, unaffected minimal processing of products such as meat, dairy products, eggs, vegetables, fruits, nuts, seeds, avocados, and crops olive oil.

Practice at work (no kidding)

Get up from the table as often as time permits. At least every half hour, try to get up and stretch, then walk back and forth a bit, take a walk to the relaxation room or take a walk around the office.

This process is very important because it allows you to burn energy without training and exercise (also called “non-exercise activity thermogenesis”, and in short – NEAT ). NEATgreatly affects how many calories you burn, so even small movements like fidgeting on a chair or rotation of the feet, while you are sitting, they can contribute to your transformation. it also prevent you from having a bad posture, which slows down metabolism (not to mention aching back!).

Meals are a key element in weight loss.

Digest it: you need to eat to lose weight. Primarily, protein must be present in every snack, as it helps overcome hunger and will not allow your stomach to bulge, because protein practically not stored as fat.

All this is because protein is harder to digest, making your the body burns more calories by simply digesting food. In his turn it contributes to the fact that you want to eat less. According to studies published in Nutrition & Metabolism people, whose diet consists of at least 30% protein, eat 450 calories less and lose 5 kilograms more than those with less protein.

Moreover, British scientists have found that protein-rich dishes make you feel full, speed up weight loss and helps build muscle, which is key in the process of losing weight and brings you closer to relief to the body.

A little freedom won’t hurt

All this does not mean at all that you cannot from time to time. allow yourself small weaknesses. Like everything in this life moderation is the key to balance. And fortunately for you, everything is very easy to explain. Bring your mind and your stomach to agreement adjust your eating habits.

“You don’t need to completely abandon processed foods, but try to ensure that their presence does not exceed 10-15% of daily calorie intake, “says nutritionist Alan Aragon. But if their quantity exceeds the required rate, then there is a risk that such a diet will not provide you with the proper amount of vitamins, minerals and nutrients that your need the body.

Most important: limiting yourself to 1000 calories per day or becoming a slave to diets and exhausting yourself with training, you will not do it’s better. All this obsession leads to the beginning of this vicious circle, instead of leading to the body of your dreams.

In the intention to lose weight there is no room for false promises and deceit. Many people have succeeded, but the only difference is that each has his own definition of success.